So we are going to have a fun workout without any of that Abu crap!

Warm-up

  • we did 40 Side straddle hops
  • Next we did Farmersonly.com (you don’t have to be alone no more)

Da Thong

  • We played a song and you had keep doing the workout until the end of the song. 1st song Animal by Nickelback (Matlock loves this son) and cleans, swings, triceps and squats. Each exercise was done 5 times
  • Next we ran suicides in the parking lot
  • Next song was Jack and Diane by John Mellencamp (String Bean want it) (also Wimpie lost his innocence to this song in college. Please see Bench for details) Here we did snaches (I think that is how you spell it, who in the hell knows), lunges (The Closed Hand loves Lunges), curls and American Swings
  • Next we did Farmersonly.com again
  • Next song was Seven Spanish Angles by Ray Charles and Willie Nelson (Willie is no kin to Aquaman, but Ray might be) and exercises were Shoulder press (we did them Aquaman still, which is one handed), Triceps (yes String Bean we are doing triceps again), and thrusters
  • Next we went to shelter and listen to Sitting on the Dock of the bay by Otis Redding, as we did Set-up, pull-up, flitter kicks and Dips (we need to do triceps work!!!)
  • Next we heard Eye of the Tiger not by Tiger King, who ass is still in jail. Pairing with this song was a dad body workout of Curls, Triceps, Forearm curls and shoulder press
  • And for the last song we heard Fast Car by Tracy Chapman, which no one under the age of 30 had ever heard the song before. During this song we did the other half of the dad body workout which is calf raises, Step-ups, Lazy boy squats and triceps. Can someone please let Ma Bell know that our workout throw 6:15 until 6:16.

COT – Pray for Fruity and Aquaman Families

Foreskin – During dark and hard times it is great to know your F3 brother can always be found!

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